BP and ring dips

a.m
Rest day on CF Endurance

Early p.m

mobility

21, 15, 9 reps of:
Bench Press (195#)
Ring Dips

time: 20:46

This was tough on the chest. The second and third set of bench was all singles. Obviously another weakness.

About an hour or so later I did some plank work. 30 seconds each position, totally 2:15. Let's see if I can start to incorporate this into my daily workload.

Another hour or so later I did some Fran work. Seeing as my Fran time is so bad, I'll try to build up some work capacity with thrusters and pull-ups. Gonna start slow and see how long I can stick with it as well. Hell is paved with good intentions!

Fran work
1 x 21 @ 45#
1 min rest
1 x 15 @ 45#
45 sec rest
1 x 9 @ 45#

calories: 2,201
fat: 181g (54%)
protein: 191g (25%)
carbs: 154g (20%)

Good ratio but for fat, but because carbs were so high, there should have been more fat. Protein was ok, I hit 1g per bw, so now I need to start hitting over.